Think “beauty sleep” is a myth? Think again. Here’s a few tips to get the most “beauty” out of your 6-8 hours.
- Start Clean. Make it a habit to cleanse your face before bed – and don't skip a single night. Sleeping in your makeup pushes dirt, oil and grime right into your pores – leading to congestion, breakouts and dullness.
- Focus on your Eyes. Use a targeted eye creme to improve the appearance of wrinkle length and depth around the eyes and increase the feel of firmness. Hyaluronic acid will help bind moisture to the skin, smoothing surface lines. Try: Sleepwear for Eyes.
- Use a Product with Retinol. Derived from Vitamin A, retinol is light-sensitive and therefore most effective at night – because it’s light-sensitive. It’s an essential ingredient to help the skin look more youthful. Try: Bioelements Sleepwear and Oil Control Sleepwear.
- Lie Back. Did you know wrinkles across the forehead and down the side of the nose and chin can be caused by sleeping regularly on your side or stomach? They’re the result of constant pressure from sleeping on a pillow. Try sleeping on your back to avoid them.
- Create the right environment. Make your room a comfortable, quiet, peaceful space. If it's noisy, consider adding a white noise machine; if it’s dry, add a humidifier – it will help prevent your skin from drying out.
It’s a fact that a better night’s sleep means better skin. So what can you do to ensure you get a more sound sleep tonight? Follow these tips from the pros:
PM exercise: Daily exercise should help you sleep even better, but be sure to stop exercising at least 2 hours before bedtime, or else it can keep you awake at night.
Too much TV: Have you ever found yourself caught in a marathon of your favorite reality show and suddenly realized the sun was almost up? Watching too much TV (or staring at your computer all night) can seriously mess up your internal body clock. Limit your amount of TV time at night, and turn off all electronics at least 20 minutes before bed.
Snacking: Stomach growling before bedtime? Don’t overdo it – sleeping on a full stomach can disturb your sleep cycles. Try eating just a small snack.
Stress: Don’t let deadlines, to-do lists and worries to keep you up at night. If you can’t switch off the worries before bed, try meditation, gentle stretching, or other calming habits that can help take you mind off things.
Nightcap: Alcohol may help you fall asleep faster, but it will also negatively affect your quality of sleep. Skip the alcohol and instead choose an non-caffeinated herbal tea.
Can certain foods help you get the best sleep possible – or worst sleep ever? Find out what to add to your grocery list to ensure your sleep – and skin – is the best it can be.
The ‘Good Sleep’ Food List:
Were you ever given warm milk to help you drift off to sleep? Dairy contains tryptophan, which is a sleep-promoting substance. Other tryptophan-rich foods include nuts and seeds, bananas, honey, and eggs.
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So think of perfect pairings like a bowl of cereal and milk, yogurt and crackers, or bread and cheese to get you sleepy.
The ‘Bad Sleep’ Food List:
Research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.
Beware of Hidden Caffeine
Of course a cup of coffee at night can disrupt your sleep. But don't forget - caffeine can also be found in chocolate, cola, tea, and “decaffeinated” coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.
Heavy, Spicy Foods
Sleeping with full belly can be uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine.
Minimize Protein at Night
Protein-rich foods - an essential part of our daytime meals – are harder to digest. So skip them before bed.
According to the National Sleep Foundation, people report getting a good night's sleep only a few nights each week.
What’s keeping us up – and affecting your skin and bodies – on the other nights of the week? According to the poll, the most common “sleep disrupters” are:Pillows – 70% impact
Bedroom Temperature – 69% impact
Bedroom Darkness – 57% impact
Sheets – 53% impact
Partner Snoring – 41% impact
Allergies – 37% impact
Children Sharing Your Bed – 18% impact
Pets Sharing Your Bed – 27% impact
Partner Movement – 27% impact
"When you're physically and mentally fatigued, then that stress shows itself," says Susan H. Weinkle, MD, dermatologist in private practice in Bradenton, Fla., and assistant clinical professor of dermatology at the University of South Florida. "It definitely shows on your face."